FITNESS

Most Powerful Back Fat Burning Workout! When You See The Results, You’ll Be AMAZED.

Get your body ready cause this crazy powerful back fat burner can get
you a firm and sexy back in no time! What are you waiting for? Stand up
and start working that body!

Deadlift

Deadlifts are another keystone exercise that you really should
master. They’re also the exercise in which you’ll likely lift the most
weight, so they’re fun!

Place a barbell in front of you, and stand behind it with your shins
touching the bar, with your feet hip width apart. Keep facing directly
in front of you for the entire movement.

Lower yourself down, grabbing the bar just wider than your feet.
Either have your palms facing backwards, or have one forwards and one
backwards. This reverse grip helps prevent the bar from rolling, which
may be an issue as you lift heavier weights.

Whilst holding the bar, squeeze your shoulder blade together and
tighten your core. It is essential that you keep your spine in a
straight, neutral position. Do not bend it when performing a deadlift.
The deadlift is quite a straightforward movement, the difficulty comes
in because you can easily injure your lower back if you’re not careful.

Squeeze your legs and power up through your heels. Raise the barbell against your shins, keeping it close to your centre.

As the bar raises to the level of your knees, move them back to
continue lifting the bar up to your thighs. Squeezing your glutes at the
top of the movement, but not leaning backwards (this is bar form).

Slowly lower the bar back down again, pushing your knees forwards as the bar passes lower than them. This is one rep.

Swimmers

Swimmers are a great way to work your whole body whilst giving your lower back a workout.

Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.

Lift your alternate arm and leg up into the air, squeezing all of
the muscles from your shoulders down to your glutes. This is one rep.

Repeat with the other arm rapidly.

Bent Over Row

Rows are a great way to tone and define your back.

Put one knee on a bench, with your lower leg lying flat along the bench.

Place your hand on the same side as your knee on the bench whilst
leaning over. Your hand should be directly below your shoulder.

Hold a dumbbell in your other hand, placing it on the bench.

Tense your lat (the large muscles down the sides of your back) on
the same side as the arm holding the dumbbell. Slowly raise the arm
holding the dumbbell so your upper arm is parallel to the floor, and
your elbow makes a 90 degree angle.

Let the dumbbell come down slowly , rest it on the bench if you need. This is one rep.

Repeat on the other side.

Plank Glute Kickback

To mix in some glute exercises with your abs, as well as upping the difficulty, try some glute kickbacks.

Whilst in a standard plank position, tense your glutes one at a
time, raising your leg slowly and holding for 2-3 seconds at the top.

As you’re resting on one less limb, the plank will become more difficult to hold also.

Repeating once with each leg is one rep for this exercise.

Oblique raises

This is a great dynamic movement to hit your whole body whilst working to tone your arms.

Hold a dumbbell in each hand in front of you. Place your feet
shoulder width apart and squat down. This is your starting position.

Tense your glutes to explode up, using some of that momentum to
raise the two dumbbells over your head in front of you. As you do this,
twist to the side by tensing your obliques (side abs).

Slowly reverse the motion, bringing your hands back down and
squatting into the start position ready to do the same on the opposite
side. This is one rep.

Flutter Kicks

Flutter kicks are a simple way to give your hip flexors, lower abs and quads a workout.

Lie flat on your back on the floor or on a bench.

Lift both feet an inch or two in the air.

Tense your lower abs to raise one leg.

Alternate between raising each leg, lowering them to 1-2 inches
above the ground. A flutter kick with both legs counts as one rep.

Bent Over One Arm

These lat raises are a great way to work the centre of your back more.

On your hands and knees, hold a dumbbell in one hand.

Put your weight on your hand without the dumbbell.

Tense your lat on the side holding the dumbbell, raising your arm until it is straight out by your side.